Marangu route

🥾 1. Practice Hikes with Elevation

Do several hikes at increasing altitudes with a weighted backpack.

• Start with 5–10km hikes

• Gradually increase elevation gain

• Focus on multi-day treks if possible

• Recommended Location: Mount Meru (4,566m) – ideal acclimatization climb before Kilimanjaro

🧘‍♂️ 2. Build Cardiovascular Endurance

You’ll be trekking 6–12 hours a day, so stamina is key.

• Jogging, cycling, swimming – 3–4 times per week

• High-intensity interval training (HIIT) for endurance

• Stair climbing is also excellent preparation

🏋️ 3. Strengthen Your Legs & Core

Strong legs and core muscles reduce fatigue and prevent injury.

• Squats, lunges, step-ups, and planks

• Focus on balance and stability exercises

• Include stretching to increase flexibility

🌬️ 4. Train Your Breathing

High altitudes have lower oxygen levels. Improve oxygen use efficiency.

• Try controlled deep breathing techniques

• Include breath-hold or low-oxygen exercises (under supervision)

🕒 5. Stick to a Schedule

Begin training at least 8–12 weeks before your trek.

• Week 1–4: Build aerobic base

• Week 5–8: Add hill training and strength

• Week 9–12: Long hikes and simulation days

🏕️ 6. Simulate Trek Conditions

Recreate the trek environment to prepare mentally and physically.

• Hike in boots and gear you plan to use

• Train with your daypack

• Do back-to-back long hikes (2–3 days in a row)

🧍 7. Mindset is Everything

Mental resilience matters on summit night.

• Visualize the climb

• Practice walking in the cold, early morning

• Stay positive and listen to your guides